TAKING ACTION: ✅What are your holiday plans today? Feel free to ask any lingering questions about navigating the holiday below! Happy 4th of July—and Happy 250th Birthday, America! 🥳 *peep my veteran husband making an appearance in today’s video* 😆 Today is likely a day of celebration for you and your friends/family. With it being a holiday that many celebrate, I encourage you to enjoy it while also being intentional with your choices. 📌Take a protein-first approach. 📌Choose side dishes with healthy carbohydrates, like broccoli salad, green bean salad, etc. 📌Hydrate, hydrate, hydrate. 📌Take your own healthy dishes. 📌And of course, crush your workout to fire up your metabolism this morning! Many online resources offer tips for a healthy holiday weekend. Feel free to scan some and pick the tips that work for you! 🧠Mindset tip: Do not allow yourself to think about food all day. This keeps you in a negative feedback loop and keeps you from enjoying a day that’s meant to be enjoyed. If you crush it, great. If you don’t? That’s okay, too. Really, it’s okay. Life isn’t meant to be lived perfectly. It’s simply meant to be lived—as healthy as possible, but certainly not perfectly.

TAKING ACTION: ✅Today, I challenge you to consider the things you wouldn’t normally pay attention to—something you wouldn’t normally consider a win. Because the truth is that you’re probably missing or overlooking a LOT of wins. Share with me below! 🎉 We’re officially five days into our Summer Strength + Metabolic Reset, and I want to know how you’re doing and feeling overall! Friday is always the day we set aside to celebrate our weekly wins, and today is no different. Today, we’re going to celebrate our weekly wins! 🎉 As you know, your wins can come from anywhere. All too often, I hear from people who think they’re failing because the scale hasn’t budged—or their clothing size hasn’t changed. You know what I’m talking about, don’t you? When I question them regarding other areas of potential wins, it’s clear to see that they are, in fact, winning and making progress. Opting for fruit instead of fries in the drive-thru is a win. Working out 4 days instead of 3 is a win. Meeting your protein goal every day of the week (even if the other macros are a little off) is a win. Sleeping better is a win. Giving up your sweetened beverages is a win. Lifting heavier is a win. Should I go on? 😉 The reason you don’t notice the small wins is that you’ve conditioned yourself not to notice them. You’ve believed the lie that losing weight and being smaller is the only possible way that you’re progressing or successful—and it’s just not true. I challenge you to consider even the smallest of wins today. I challenge you to pay attention to things you normally wouldn’t consider a win. If you want to change your mindset, this is how you do it. 💯 **Workout in comments**

Sorry I’ve been MIA lately I e been up at the cabin we have been building. I’ve been here over 5 days with electric and with out WiFi no WiFi . The list goes on I’m having to have whole home major repairs. This builder was so dishonest I’ve had to find a different builder to come in and repair so many items that should never pass code our electrical panels are a dire waiting to happen it’s seriously scary at times . My health is taken a tole and I need to start working on me again 💕 Hugs

TAKING ACTION: ✅Who’s ready to crush the week ahead?! Happy Monday, friends! Today is Day One of our Strength + Metabolic Reset! 💪 This month, we’re focusing on building strength, supporting metabolism and fueling muscle growth. As I mentioned last week, we’re always looking at the bigger picture when creating the monthly programming. We’re intentional with our strategies, and each month’s plan makes up one piece of the overall picture. Our goal is always to help you reach your goals and continue progressing in a healthy and sustainable way. 💯 We’ll learn about and implement the intermittent fasting schedule of 14:10 protocol to support your metabolic health and protein intake. Last week, we talked a lot about the importance of eating enough protein, especially in the coming weeks. Your protein intake will be a major player in whether or not you continue to build strength (and muscle!) and support your metabolic health while in a deficit. We’re going all in this month, and July is going to be HOT, HOT, HOT! 🔥 Who’s ready?! Tell me in the comments below! *workout suggestion in the comments!* PS: don’t forget to comment and engage every day to be #1 on the leaderboard by the end of July & WIN A FREE BE WELL PRODUCT!!! 👏

TAKING ACTION: ✅How are you liking the 14/10 protocol change this month? I want to know your thoughts below! Our fasting schedule for this month is 14/10. Fasting for 14 hours, eating window for 10. One concern is: “Is a 14-hour fast still beneficial and will I still see results?” The answer is—YES! You can actually see benefits with as little as a 12-hour fast. While we’re big fans of the 16/8 protocol, it’s also true that 14/10 has benefits—especially when you’ve been fasting for 16 hours daily for a long period. 💯 Switching to a 14/10 protocol can potentially improve your metabolic flexibility, according to studies. Shorter fasting periods can help maintain more stable insulin levels and may support better glucose control. This is beneficial for insulin sensitivity and energy regulation. If you’re over 45, perimenopausal, menopausal, or post-menopausal, check out the article below and learn why a 14/10 fasting schedule may be beneficial for you! ⬇️ Why Women Over 45 Prefer 14/10 Fasting to 16/8